Should You Take Pre-workout Before Running? Tips to Power Up Your Runs

Are you looking to elevate your running performance and take your workouts to the next level? If so, you might want to consider incorporating pre-workout supplements into your routine. Pre-workout supplements are specially formulated to provide a boost of energy, focus, and endurance, making them an enticing option for runners seeking that extra edge. 

In this blog, we'll explore the benefits of taking pre-workout before a run and how they can enhance your overall performance. Whether you're a seasoned marathoner or just starting your running journey, read on to discover how pre-workout supplements can help you achieve your running goals.

Should you take pre-workout before running? You can take pre-workout before running to potentially boost energy, focus, and performance. However, it's important to consider individual tolerance, timing, and overall hydration and nutrition to make an informed decision that aligns with your specific needs and goals.

should you take Pre-Workout before running

Pre-workout supplements have gained significant popularity in the fitness world due to their ability to enhance energy, focus, and performance during workouts. While they are commonly associated with weightlifting and high-intensity training, their benefits extend far beyond the weight room. 

In fact, runners can also reap the rewards of incorporating pre-workout supplements into their training routine. There are various ways pre-workout supplements can positively impact your running performance. From increased energy and endurance to enhanced mental focus and strength gains, we'll explore the potential advantages these supplements can provide.

Viktoria before running

When Should Runners Take a Pre-Workout?

The timing of taking pre-workout before a run can depend on several factors, including the ingredients in the supplement and your individual preferences. Here are a few general guidelines for timing pre-workout and running:

  • 30-60 minutes before running: Most pre-workout supplements are designed to be taken around 30-60 minutes before exercise. This allows enough time for the ingredients to be absorbed into your system and take effect during your run. Aim to take your pre-workout supplement within this timeframe to optimize its benefits.
  • Individual tolerance: It's important to consider your own tolerance and sensitivity to the ingredients in pre-workout supplements. Some individuals may find that taking it closer to their workout leads to better results, while others may prefer to take it a bit earlier to allow for digestion and avoid any potential digestive discomfort during exercise. Start with the half of the recommended dosage and experiment with the timing to find what works best for you.
  • Avoiding interference with sleep: Many pre-workout supplements contain stimulants like caffeine, which can impact your sleep if taken too close to bedtime. If you're running later in the day or evening, you may opt for a pre-workout supplement that is specifically labeled as "stimulant-free" if you're sensitive to caffeine or other stimulants.
  • Duration of exercise: Take into account the duration of your run when timing your pre-workout supplement. If you're doing a shorter, high-intensity workout or a race, taking your pre-workout supplement 30-40 minutes earlier to the start of your run can ensure you experience the full benefits during that intense period. For longer runs, you may choose to take your pre-workout supplement a bit closer to the exercise to have sustained energy throughout your run.

It's worth noting that individual responses may vary, so it's always a good idea to listen to your body and make adjustments based on your personal needs and preferences. 

Additionally, remember that pre-workout supplements should not replace a well-balanced diet, proper hydration, and sufficient rest, all of which are essential for overall running performance and recovery.

Viktoria in pink sneakers

What Are the Benefits of Pre-Workout for Runners?

There are multiple evidence based benefits of taking pre-workout before a run, however it's important to note that its effectiveness can vary among individuals. 

Is pre-workout good for running? Factors such as personal tolerance, body composition, training goals, and overall nutrition play a role in how individuals respond to pre-workout supplementation. It's recommended to start with a half dose and assess how your body reacts before gradually increasing it, and to consult with a healthcare professional or sports nutritionist for personalized advice.

Does pre-workout help with running? Here are some potential benefits that have been reported about taking pre-workout before a run:

1. Increased Energy and Endurance

Pre-workout supplements often contain ingredients like caffeine, which can boost energy levels and improve endurance. This can help runners maintain a higher level of intensity and sustain their performance during long-distance runs or challenging workouts.

2. Improved Focus and Mental Alertness

Many pre-workout supplements include ingredients like caffeine, theanine, tyrosine, or nootropics that can enhance mental focus and alertness. This can be beneficial for runners, helping them stay mentally engaged and focused during their runs.

3. Enhanced Performance

Certain components found in pre-workout supplements, such as creatine or beta-alanine, may improve muscular strength, power, and endurance. This can be advantageous for runners who want to enhance their overall performance, sprint speed, or power output during workouts.

4. Delayed Fatigue

Some pre-workout ingredients, like beta-alanine, can help buffer lactic acid buildup in muscles, delaying fatigue. This can be beneficial for runners during intense training sessions or races, allowing them to push harder and maintain a higher pace for a longer duration.

Viktoria running in stadium

5. Vasodilation and Increased Blood Flow

Some pre-workout supplements contain ingredients like citrulline or arginine, which promote vasodilation and increase blood flow to muscles. This can enhance oxygen and nutrient delivery, potentially improving endurance and recovery for runners.

6. Motivation and Psychological Benefits

Pre-workout supplements can provide a psychological boost by increasing motivation, focus, and drive. This can be particularly helpful on days when a runner might feel fatigued or lack the motivation to train. Keep in mind that these feelings should not always be overcome with a pre-workout boost. Sometimes it's just a signal of a need for extra rest that should not be ignored.

Are There Side-Effects You Should Know of Taking Pre-Workouts Before Running?

It's important to note that individual responses may vary, and the severity of side effects can depend on factors such as the specific supplement, dosage, individual tolerance, and overall health.

It's crucial to follow recommended dosages, start with a half dose to assess your tolerance, and consider your overall health and any pre-existing medical conditions before taking pre-workout supplements. Before adding any new supplements to your regimen, we also encourage you to speak with a medical professional or a licensed dietitian/nutritionist, as they can provide personalized advice based on your specific needs and health status.

Is it bad to take pre-workout before running? Here are some commonly reported side effects:

1. Jitters and Restlessness

Some individuals may experience feelings of restlessness, nervousness, or jitteriness due to the stimulants present in pre-workout supplements, such as caffeine.

2. Increased Heart Rate

Stimulants in pre-workout supplements can elevate heart rate, which may be a concern for individuals with pre-existing heart conditions or those who are more susceptible to cardiovascular effects.

Viktoria running right

3. Digestive Issues

Certain ingredients in pre-workout supplements, such as beta-alanine or high doses of caffeine, can cause gastrointestinal discomfort, including stomach upset, diarrhea, or acid reflux.

4. Sleep Problems

Since caffeine stimulates the central nervous system, it can affect sleep quality and produce insomnia. Reactions to caffeine depend on individual sensitivity as well as caffeine consumption with all beverages throughout the day. A total dose of about 400 mg per day usually does not cause problems, but for some people even this will be too much.

Power Boost Your Runs: C4 X, Wounded Warrior Project

c4 pre workout

Looking to take your run to the next level? We've got you covered with our top pick for a pre-workout supplement that can help you maximize energy, focus, and performance. Say hello to C4 X Original Pre-Workout Powder, a trusted and reliable option that has been delivering results for fitness enthusiasts around the world.

C4 X is a carefully formulated pre-workout supplement designed to enhance your workouts and help you achieve your fitness goals quicker. Its scientifically backed blend of ingredients provides a powerful combination that can give you that extra edge during intense training sessions.

c4 pre workout and shaker

Key features and benefits of the C4 X supplement are:

  • Explosive energy: Experience a surge of energy with C4 X’s blend of 150 mg caffeine per portion. It's the perfect solution for days when you need an extra kick to power through your runs.
  • Improved endurance and performance: Reach new levels of performance and push past your limits with C4 X's scientifically formulated ingredients that support increased muscular endurance and strength. It contains 1 g of Creatine Nitrate per portion that increases performance and enhances training adaptation leading to increase in muscle mass. It also contains 1.6 g of CarnoSyn and Beta-Alanine combo, which increases exercise performance even further and helps skeletal muscles to increase its capacity during high-intensity exercise.
  • Optimized nutritional content: One portion of C4 X contains less than one gram of carbs, therefore it won’t increase your daily calorie intake. On the other hand, one serving of the supplement is loaded with vitamins: vitamin C (250mg), niacin (30mg), vitamin B6 and B12 (3.4mg and 60mcg). The combination of above vitamins help to increase energy production and reduce muscle damage and fatigue.

For a pre-workout supplement that ticks all the boxes, we confidently recommend C4 X. Its potent blend of energy, focus, and performance-enhancing ingredients makes it an excellent choice for anyone looking to take their workouts to new heights. Remember, always follow the recommended dosage and consult with a healthcare professional if you have any specific concerns or health conditions.

Viktoria running forward


Does Pre-Workout Make You Run Faster?

Pre-workout supplements have the potential to enhance energy, focus, and performance, which can indirectly contribute to running faster. 

Is It Bad to Take Pre-Workout Before Running?

It is not bad to take pre-workout before running, but it depends on individual factors and preferences. Some people find pre-workout supplements beneficial for boosting energy, focus, and performance during their runs. 

However, it's important to consider potential side effects, individual tolerance, and overall health before deciding to take pre-workout. It's recommended to start with a half dose, be mindful of timing, and consult with a healthcare professional if you have any specific concerns or underlying health conditions.


In conclusion, taking pre-workout before running can be a personal choice that offers potential benefits in terms of energy, focus, and performance. 

However, it's crucial to be aware of individual tolerance, potential side effects, and overall health considerations. If you decide to try Pre-Workout supplements, start with a half dose, be mindful of timing, and listen to your body's response.

Ready to take your running to the next level? Once you explore the benefits of pre-workout supplements and find one that suits your needs and goals, share your progress and thoughts below in the comments.

Also read:


  • Effects of a pre-workout supplement on lean mass // PubMed:
  • Caffeine and exercise performance // PubMed:
  • Effects of acute caffeine, theanine and tyrosine supplementation // BioMedCentral:
  • Effects of creatine supplementation // PubMed:
  • Influence of beta-alanine supplementation // PubMed:
  • Review of citrulline malate supplementation // NCBI:
  • Opinions Regarding Pre-Workout Supplement Use // MDPI:
  • Beta-Alanine // Taylor&Francis:
  • How Much Caffeine is Too Much? // FDA:
  • Responses to Acute and Short-Term Creatine Nitrate Supplementation // MDPI:
  • Twenty-four Weeks of β-Alanine Supplementation // LWW:
  • Effect of vitamin C supplements // PubMed:
  • B-Vitamins and Exercise // HumanKinetics:

Ukrainian athlete specialising in the 400 metres hurdles. She won the silver medal in the event at the 2022 European Athletics Championships.

Tkachuk represented Ukraine at the 2016 Rio Olympics without advancing from the semi-finals, and at the 2020 Tokyo Olympics, where she placed sixth in the final.

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